4-17-14 to 4-23-14

Week 6

I was traveling Wednesday and rested so workouts are a day behind until Sunday

4-17-14Thursday  Wednesday - Press assistance/Pull stamina + Deadlift slow + AD pace endurance

A. Deadlift, work to a moderate effort single

B. Seated DB OH Press @ 20X0, achieve an accurate 6 RM

C. Weighted Pronated Chin-up @ 30X0, achieve an accurate 6 RM

D. 150 cals @ high effort x 1 effort

A. up to 365 on 31mm bar. Was a bit conservative after tweaking back last week. 

B. 6RM at 65#/h. Think I would have hit 70#. Next set of DBs I had was 80#. 

C. 58#.

D. 5:36. About a 9/10 effort wise. Painful but not outrageous. 

after 1 min 31 cals, 2 min 58, 3 min 87, 4 min 109, 5 min 135.  This was best recollection. It looks like minute 4 was the big let down. 

Friday Thursday - GHR + Goblet Squat + LBC + ABC (flexion) + Post Delt/Scap

A1. GH Raise @ 22X0, 6-9 tough reps x 5 sets, 1 min

A2. Front Squats @ 50X1, 10 reps x 5 sets, 1 min

B. EMOM x 20 mins:

1st - 6-8 sec L Sit on Rings

2nd - 30 sec Right Arm Farmer Hold with heavy KB or DB

3rd - 6-8 sec L Sit from Bar

4th - 30 sec Left Arm Farmer Hold with heavy KB or DB

D. Posterior Delt/Scap extra work

A1. 10#, 20#, 25#, 25#, 25#.  9 reps for all sets. 
A2. 65,75,85,85,85. Low back fatigued a bit. Certainly could go higher but want to progress slowly with achilles. 

B. complete. Used 88 and 25# KB on farmers hold. I can farmers walk now. 
D. complete. 

Friday - Deadlift slow + Step-up + Row MAP

A. Deadlift @ 11X1, work to a moderate effort set of 5

B. 1000m Row @ 1:39/500m x 2 sets, 6-8 min b/t efforts

C. DB Russian Step-ups onto low box, 30/leg x 2 sets, 1 min b/t legs

A. 335. Felt good today. 
B. 3:15.5, 3:16.3, so kept it a bit under the 1:39 pace.  Felt good on both. 7 mins rest. 
C. complete with 35#/h.

Sunday - Press int + Deadlift slow + AD LP1-->LP2 

A. Press, work to a max (5 min after last attempt)

B. Press @ 20X0, AMRAP @ 85% RM x 3 sets, 5 min

C. Deadlift @ 11X1, 2 reps @ 225lb per min x 10 mins

D. AirDyne, 60 sec max cals x 1 ball busting effort

A. 165. missed 172 x 3.  Press is so up and down. Hit 180 a couple months ago. 
B. 147 x 3,2,2.  Further proof that press was all messed up today.
C. skipped because I was on 4th day in a row and had deadlifted yesterday. 
D. 38 cals on blue AD rested 8 mins then 47 on black AD. STILL figuring out which AD's read properly for different efforts.  Blue does not read sprints properly. Black does. So 47 is the number but will beat that if done fresh. 

Monday - GHR + Goblet Squat + AD MAP

For time:

100 cals AirDyne

100 Air Squats - hands on back of head

100 cals AirDyne

13:18